🫁 VO2 Max by Age Chart
VO2 Max fitness classifications by age and sex.
VO2 max measures the maximum amount of oxygen your body can use during intense exercise, expressed in ml/kg/min. It is widely considered the gold standard for cardiovascular fitness and is one of the strongest predictors of all-cause mortality and longevity. This chart shows VO2 max fitness categories by age and sex.
Men — VO2 Max (ml/kg/min)
| Age | Poor | Below Avg | Average | Above Avg | Good | Excellent | Superior |
|---|---|---|---|---|---|---|---|
| 20-29 | <33 | 33-36 | 37-41 | 42-45 | 46-50 | 51-55 | >55 |
| 30-39 | <29 | 29-32 | 33-37 | 38-41 | 42-46 | 47-51 | >51 |
| 40-49 | <25 | 25-28 | 29-33 | 34-37 | 38-42 | 43-47 | >47 |
| 50-59 | <21 | 21-24 | 25-29 | 30-33 | 34-38 | 39-43 | >43 |
| 60-69 | <18 | 18-21 | 22-25 | 26-29 | 30-34 | 35-39 | >39 |
| 70+ | <15 | 15-18 | 19-22 | 23-26 | 27-30 | 31-35 | >35 |
Women — VO2 Max (ml/kg/min)
| Age | Poor | Below Avg | Average | Above Avg | Good | Excellent | Superior |
|---|---|---|---|---|---|---|---|
| 20-29 | <27 | 27-30 | 31-35 | 36-39 | 40-43 | 44-47 | >47 |
| 30-39 | <24 | 24-27 | 28-31 | 32-35 | 36-39 | 40-43 | >43 |
| 40-49 | <21 | 21-24 | 25-28 | 29-32 | 33-36 | 37-40 | >40 |
| 50-59 | <18 | 18-21 | 22-25 | 26-28 | 29-32 | 33-36 | >36 |
| 60-69 | <15 | 15-17 | 18-21 | 22-25 | 26-29 | 30-33 | >33 |
| 70+ | <13 | 13-15 | 16-18 | 19-21 | 22-25 | 26-29 | >29 |
VO2 Max & Longevity
A landmark 2022 study from the Cleveland Clinic (Mandsager et al.) analyzing over 120,000 patients found that low cardiorespiratory fitness (low VO2 max) carried a higher mortality risk than smoking, diabetes, or coronary artery disease. Moving from the bottom 25% to even “below average” fitness reduced all-cause mortality by up to 50%. Elite fitness (“superior” VO2 max) was associated with an 80% reduction in mortality compared to the least fit group.
How to Estimate Your VO2 Max
- Lab test: Gold standard — treadmill or cycle ergometer with gas exchange analysis
- Cooper 12-min run: VO2 max = (distance in meters − 504.9) / 44.73
- Rockport walk test: Walk 1 mile as fast as possible, use time and heart rate in formula
- Wearable devices: Apple Watch, Garmin, and WHOOP provide VO2 max estimates based on heart rate data
How to Improve Your VO2 Max
- Zone 2 training: 150–180 min/week at conversational pace
- High-intensity intervals (HIIT): 1–2 sessions/week, 4×4 min at 90–95% max HR
- Consistency over intensity — regular aerobic training is the single best way to improve VO2 max
- Untrained individuals can improve VO2 max by 15–20% in 8–12 weeks
Data source: Approximate values based on the American College of Sports Medicine (ACSM) fitness categories and Cooper Institute normative data. VO2 max naturally declines ~10% per decade after age 30, but regular training significantly slows this decline.
About this chart
VO2 Max reference chart showing fitness classifications by age and sex. Find out if your VO2 Max is poor, fair, good, excellent, or superior compared to your age group. VO2 Max measures your body's maximum oxygen uptake and is widely considered the best single predictor of cardiovascular fitness and longevity.